Tag: restlessness

Diana suggests that no one dimension is better than the others – each is appropriate for a particular time. It is also possible and desirable to be able to move from one dimension of awareness to another – this may help when you are encountering the obstacle of restlessness or boredom in your meditation. Sometimes, too, when you are tired you might find that an open, less exacting form of awareness is useful to help you to pay attention in the present moment with openness and curiosity.

Narrow awareness – Diana likens this form of awareness to taking a photo with a telephoto lens where minute details are captured. The image for this post by MabelAmber illustrates this focus – providing a close-up view of drops of water on the leaves of a plant. Focusing on our breathing is an example of narrow awareness – and it can be hard work as we keep trying to return to our focus when our mind wanders, and thoughts interrupt the flow of our attention.

Broad awareness – is like taking a panoramic picture of a landscape or seascape with a camera. Here you are not focusing on detail but breadth and impact. Open awareness is a good example of this as you are opening your awareness to multiple senses – sight, sounds, smells, taste and touch. Compared to narrow awareness, this can be a more restful meditation, like coasting on your bike after expending much effort peddling.

Choiceless Awareness – as we are meditating, we can notice things happening in our awareness, e.g. change in our breathing, tension release in our body or strong emotions. The nature of our awareness can shift over a single period of meditation. We could begin with a narrow focus, open up to a broader focus by listening to the sounds that are coming to us from different directions and then attend to the emotions that those sounds elicit in us. This ability to consciously shift the focus of our awareness can enhance our capacity to be present to whatever is occurring in our world.

As we grow in mindfulness through meditation practice that employs the different dimensions of awareness we can build the skill to be really present in the moment of practice as well as in future situations involving interactions with others or undertaking a challenging and stressful task. The capacity to be in the moment with openness and curiosity stays with us as we engage in our daily activities at work or at home.

I have previously discussed a range of obstacles that can impact on our attempts at meditation – aversion, sleepiness, desire and restlessness. Today I want to concentrate on “doubt” as an obstacle or source of distraction during meditation.

Doubt is a common experience during meditation, particularly for people who are at the early stages of meditation practice. We can doubt ourselves. whether we are doing it right or whether we are progressing at some ideal rate. We can also doubt the process of meditation itself because we are so easily distracted, or we may not be experiencing the benefits that are claimed for meditation practice.

It is a common experience in learning any new skill, such as playing tennis, that we will have doubts and some confusion about what we are trying to learn. It is also easy to give up when we are in the early stages because we are conscious of our incompetence. Early on in meditation practice we are assailed with all kinds of obstacles and we can experience the strong temptation to give it away. However, persistence pays in meditation as in other facets of our life.

We can find it really difficult to deal with the endless thoughts that assail us during meditation – the distraction of things to do, mistakes made, future pleasant events and related desire, impending difficulties or current challenges. By letting these thoughts pass us by and returning to our focus, we are building our “meditation muscle” – our capacity to restore our focus no matter what the distraction or how often distractions occur.

With persistence in meditation we are able to bring our renewed level of self-awareness and self-management more and more into our daily lives – to overcome the challenges, tests of our patience and disturbances to our equanimity.

Overcoming doubt during meditation

Diana Winston, in her meditation podcast on managing doubt during meditation, provides us with some sound advice on ways to overcome these doubts as we meditate:

Accept the doubts – acknowledge the doubt as the reality of “what is” for you at the present moment. Focusing on the doubt and its manifestation in your body, enables you to name your feelings associated with the doubt and to “look it in the face”, rather than hide from it.

Don’t beat up on yourself – doubts assail everyone, particularly in the early stages of engaging in meditation practice. The doubts themselves can lead to negative self-evaluation if you think you are the only one who has doubts.

Spend more time on being grounded during meditation – this process can take us out of our doubts and ground us more fully in the present moment. Diana suggests, for example, spending more time on scanning your body for tension and letting go to soften the muscles in your abdomen, shoulders, back or neck. Another suggestion she makes is to focus on the sounds around you – listening to them without judgement as to whether you like them or not, just focusing on the sound itself.

Remind yourself of your motivation in doing meditation – are you practising meditation to gain self-control, improved concentration, calmness in the face of stress, improved resilience in dealing with difficult situations or general wellness? If you can focus in on your motivation, you will be better able to sustain your meditation practice. Learning any new skill takes time and practice and a sustained vision of the end goal.

As we grow in mindfulness, we can overcome doubts that serve as obstacles to our progress. We can avoid the self-defeating cycle of indulging our doubts – our indulged doubts impact the effectiveness of our meditation which, in turn, increases our doubts about the value of meditation for us when we are already time-poor.

In today’s post I continue to explore the theme of obstacles to meditation introduced by Diana Winston. I have previously explored obstacles such as sleepiness, desire and aversion. Here I want to focus on restlessness as a universally experienced obstacle to meditation.

Diana, in introducing restlessness as an obstacle in her meditation podcast, makes the point at the outset that “obstacles” can be viewed as part and parcel of our human experience rather than problems to be solved. By reframing obstacles as integral to life experience and what we encounter in meditation, we can more readily face them with a positive, encouraging mind and avoid criticising our self because they arise.

Restlessness is a natural human condition as our minds are conditioned to scan our environment for threats or impending challenges. Our amygdala, our fight/flight response centre, keeps us on the alert for anything that may stress or harm us. So, our mind tends to wander from one thing to another scanning our internal and external environment.

Overcoming the obstacle of restlessness during meditation

Diana explains in her podcast that there are at least three possible ways to gain control over restlessness during meditation – (1) more precise focus, (2) wider awareness, and (3) paying attention to the experience of restlessness itself.

Becoming more precise – for example, if your focus is on your breathing, then being more precise involves focusing more closely on the experience of breathing. This entails observing not only the in-breath and out-breath but the space between. It can also involve moving awareness to different parts of the body where you experience your breathing – your nose, chest, abdomen.

Developing a wider awareness – make your focus more expansive by taking in the sounds around you, being conscious of your posture and its effect on your meditation, shifting your posture to change your focus, noticing where your mind is going to, e.g. today’s activities, future pleasurable activities, desires and wants.

Focus in on the experience of restlessness and its bodily manifestation – shifting position frequently, wanting to get up from the meditation, feeling tense in the shoulders or back. This focus involves being with what is at the present moment.

As we grow in mindfulness through meditation practice we can learn ways to overcome obstacles such as restlessness, desire and sleepiness.

Restlessness during meditation is experienced by everyone, even the advanced meditator. It is important to be with the moment and be non-judgmental with ourselves, avoiding the temptation to “beat up on ourselves”. So, part of dealing with restlessness during meditation is accepting what is and what is happening to us without self-censure.

Diana Winston, Director of Mindfulness Education at the Mindful Awareness Research Center (MARC), reminds us of the essence of mindfulness:

Paying attention to our present moment experiences with openness and curiosity and a willingness to be with what is.

Diana in a meditation podcast on restlessness as an obstacle to meditation offers four strategies to deal with this restlessness which can be experienced in our mind and manifested in our body in the form of tightness/tension or the need to keep changing our posture. These strategies require a consciousness about what is happening in our mind and/or body during meditation and a willingness “to be with what is”.

Strategies to handle restlessness during meditation

The strategies discussed by Diana incorporate a change in the focus of your meditation or a momentary change in your posture:

Narrowed focused – you can narrow your focus so that you are concentrating even more closely on your breath. You can observe the beginning (in-breath), the middle (space between in-breath and out-breath) and the ending (out-breath). You could narrow your focus like the child in the image above who is totally absorbed in their play with a bucket at the beach. This response to restlessness entails stillness combined with a narrowed focus.

Widened focus – an alternative to narrowing your focus during meditation is to do the opposite, widen the focus of your attention. One thing that you could focus on is the sounds that you hear, bringing your attention to listening. Your focus could shift from the sounds that are nearby to those that are the furthest away. Widening your focus entails changing your attention away from the mind’s relentless activity to what is happening aurally in the present moment.

Focus on the restlessness – you can focus on the restlessness itself. This involves paying attention to what is going on in your mind and your body. You could name the mental restlessness by saying something like, “There you are again Mr. Restless drawing my attention away”. You could then get in touch with your body to feel the impact of the restless mind and to notice “how” and “where”the restlessness is being experienced in your body.

Change of posture – this involves a slight change of posture to re-focus your mind. You may find, for example, that your shoulders have slumped slightly, so you could straighten them. You may have crossed your feet and no longer have the soles of your feet on the ground. Correcting your posture can bring you back to the present moment and what is the purpose of your meditation.

As we grow in mindfulness through the regular practice of meditation, we can more easily adopt strategies to deal with restlessness during meditation. Persistence with meditation practice brings its own rewards.